Calf power: want to boost your squat total? Aim low with these strength moves
WHEN IT COMES TO the squat, many lifters consider it first and foremost a quadriceps exercise; some know it hits the hamstrings and glutes just as well. But very few lifters ever consider the calves’ involvement in the squat.
World-class squatters know that the calves play a big role in squatting big: When you come up out of the hole, not only do you have extension at the hips and knees, but also at the ankles. The gastrocnemius–the upside-down heart-shaped muscle on the lower leg–is a major player here. Then there’s the stabilization performed by the soleus throughout the entire exercise.
If you usually skip calves, stop. You need to be training them for strength, not just so they look good when you wear shorts. And forget all you’ve heard about high reps for calves; it’s time to train them heavy to carry that strength over into your squat.
STANDING CALF RAISE
No need to wait for the standing calf machine to free up. Head for the power rack for a calf raise that better mimics the squat. Set the hooks so that when the bar rests on them, it’s at shoulder height or slightly lower. Place two 25-pound plates together (or a wooden block) about I1/2 feet in front of the bar. Load the bar with enough weight to get 5-6 reps and no more. With your back facing the bar, place your shoulders under it and stand on the plates so that the balls of your feet are on the edges and your heels touch the floor. Lift your heels as fast as possible, keeping the bar in contact with the power rack posts at all times (you should be pushing your body up and back toward the rack). Slowly return your heels to the floor and repeat. At the end of the last set, do as many partial reps as possible until you can barely budge your heels off the floor.
SEATED CALF RAISE
Drag a flat bench into the power rack and set the 25-pound plates about 1 foot in front of the bench. Set the safety pins so that when the bar rests on them, it’s at the same height as your knees or slightly lower when you sit on the bench. With the bar resting on your thighs (about 4 inches up from your kneecaps–for comfort, put a towel on your lap), your feet on the plates and your heels down, lift your heels until they’re just past parallel to the floor. Slowly lower your heels and repeat. Do partials at the end of your last set.
RACK UP YOUR CALF STRENGTH
Do three sets of each exercise once or twice a week EXERCISE SETS REPS Power Standing Calf Raise 3 5-6 Power Seated Calf Raise 3 5-6
Credits:
- BY TIM SCHEETT, PHD
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
